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Athlete Date Sort Location Workout Name Description Results
Trevor Gordon 12/11/2015 Vintage CrossFit None 15 minutes to build to a heavy power snatch with 2 second pause at 2" off the floor and 2 second pause just above the knee 155 lbs
Performed as RX
Trevor Gordon 12/11/2015 Vintage CrossFit None 9 Power Snatch 155/105 (Adv 185/125)
18 Box Jumps 30/24
6 Power Snatch
12 Box Jumps
3 Power Snatch
6 Box Jumps		 6m 25s
Performed as RX
connor galton 12/11/2015 Keshequa High School 1 Min Step Test 1 Min Max Reps
Start outside of the agility ladder on two feet
Step in with one foot followed by other foot
Step out with one foot followed by other foot
Repeat as many reps as possible.

1 Rep equals stepping in and out

 78 reps
Performed as RX
Trevor Gordon 12/10/2015 Vintage CrossFit None Push Jerk 1-1-1-1-1, build to a max 225 lbs
Performed as RX
Trevor Gordon 12/10/2015 Vintage CrossFit Fran Intervals 3 rounds
15 Chest to Bar Pullups
15 Thrusters 95/65
Run 400m

Rest 2 minutes between rounds. Score is total time including rest.		 13m 01s
Performed as RX
connor galton 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 62 reps
Performed as RX
Trevor Gordon 12/08/2015 Vintage CrossFit None Front Squat 5 @ 65%
Front Squat 5 @ 70%
Front Squat 3-3-3-3 @ 75%+		 225 lbs
Performed as RX
Trevor Gordon 12/08/2015 Vintage CrossFit None In 8 minutes:
Row 1000m/800m
AMRAP in remaining time:
10 Toes to Bar
15 Wall Balls
-Rest 2 minutes-
In 5 minutes:
Row 600m/500m
AMRAP in remaining time: **
10 Toes to Bar
15 Wall Balls

**Pick up where you ended after first AMRAP		 6 rounds 11 reps
Performed as RX
connor galton 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks		 2m 17s
Performed as RX
Trevor Gordon 12/04/2015 Vintage CrossFit None AMRAP 20
400m run
15 Wall Balls
3 Squat Cleans 185/125
1 Rope Climb		 5 rounds 200 reps
Performed as RX
Trevor Gordon 12/03/2015 Vintage CrossFit None Bench Press 5-5-5-5-5 @ 70%+, climbing 220 lbs
Performed as RX
Trevor Gordon 12/03/2015 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips		 300 reps
Performed as RX
connor galton 12/03/2015 Keshequa High School Fa la la la la - It's Workout Time 2 Rounds for Time

10 Feet on Bench Push Ups
Bear Crawl to Net
Seal Crawl to Bench
20 Alternating Single Leg Bench Lunge
 1m 25s
Performed as RX
Trevor Gordon 12/02/2015 Vintage CrossFit None Beginner: Practice Hang Squat Snatch for 12 minutes
Intermediate+: 5 minute warmup then
EMOM 7 Minutes
1 Hang Squat Snatch (80-90%) of 1RM. Goal is 7/7 lifts, not building to a 1RM. 		165 lbs
Performed as RX
Trevor Gordon 12/02/2015 Vintage CrossFit None 3 rounds for time of:
7 Hang Squat Snatch 95/65
21 Burpees to 6" target		 5m 41s
Performed as RX
Trevor Gordon 12/01/2015 Vintage CrossFit None 15-12-9-6 reps of:
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump		 12m 57s
Performed as RX
connor galton 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 50 reps
Performed as RX
Trevor Gordon 11/30/2015 Vintage CrossFit None Deadlift 5-5-5 @ 75% or higher
Compare to 7's performed on 10/29/2015, all set should be heavier than 7's 		335 lbs
Performed as RX
Trevor Gordon 11/30/2015 Vintage CrossFit None AMRAP 12
Run 200m
Row 250m
30 Pushups		 3 rounds 472 reps
Performed as RX
Trevor Gordon 11/23/2015 Vintage CrossFit None 5 Rounds for time of:
15 Wall Balls
10 Burpees
5 Muscle Ups (Scale to 10 Ring Rows, stress full range of motion. Feet elevated on box if possible)		 12m 45s
Performed as RX
Trevor Gordon 11/20/2015 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 40s
Performed as RX
connor galton 11/20/2015 Keshequa High School Jump and Bump 3 Rounds for Time

10 Weight Bumps
Jump Rope 1 Length
10 Jumps
Power Skip 1 Length (Hold Jump Rope)		 1m 31s
Performed as RX
connor galton 11/18/2015 Keshequa High School Volleyball Agility Timed agility course on the volleyball court

Start in the back right corner, sprint to front corner, slide to front left corner, backpeddle to back left corner, slide to back right corner, sprint to front left corner, slide to front right corner, backpeddle to back left corner, slide to back right corner.		 0m 30s
Performed as RX
Trevor Gordon 11/18/2015 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 25s
Performed as RX
connor galton 11/16/2015 Keshequa High School 12-8-4 Rep for Time 12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk		 2m 04s
Performed as RX
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